Breaking the Plateau
I hate unsolved problems and putting off tasks. It’s easier to move forward in life without carrying excess ‘baggage’. Imagine climbing up a mountain with lead in your bidons and your brake pads rubbing?
I like to (need to) set myself goals. Having something to focus on keeps my mind healthy.
My life is full of lists (work, life and play). Ticking things off reassures my mind that I am climbing higher.
‘Good, great, greater’ is my way of setting a goal. If I aim at a higher target ‘Greater’, my initial goal will be achieved along the way. If I hit my target, or just below, all the better.
My 2020 Goal
Good: Increase my FTP back up to my ‘2017 form’ - 5.1w/pk
Great: Achieve an all-time best FTP - 5.3w/pk
Greater: Reach pro-level FTP - 5.5w/pk
Goals need a deadline, otherwise, you’ll put them off:
Milestone 1: 5w/pk. Deadline: May 6th
Lockdown happened
Heading into lockdown, I took my usual approach: ‘How do I look at the opportunity and not the problem?’
The problem: being quarantined in COVID-19 lockdown.
The opportunity: A focused block of structured indoor training
I had a clear sense of purpose. Week after week I was getting closer to my 5.1w/pk goal.
Here is my journey so far (One of my many ‘lists’, honestly, I already have my meals and shopping planned out for the next two weeks.)
January 16th - 239watts 61.4kg (3.89w/pk)
February 10th - 262watts 59.8kg (4.38w/pk)
March 16th - 276watts 60.1kg (4.59w/pk)
March 26th - 275watts 59.7kg (4.6w/pk)
April 16th - 293watts 60kg (4.8w/pk)
May 16th - 298watts 61kg (4.8w/pk)
I have missed my milestone. I challenged myself to be at 5w/pk in May, I’m still at 4.8w/pk…
“Hello, again…Plateau ”
I am maintaining, not improving. I have reached a ‘plateau’. It’s easy to get demoralised when progress slows down.
Enter, ‘my usual approach’ (again): ‘How do I look at the opportunity and not the problem?’
The problem: I have reached a plateau in my training.
The opportunity: Look for new ways to improve.
I have spent my life obsessing about cycling, that’s why I love it so much - I am always learning. I usually internalise my problems and look for solutions through research, trial and error, etc.
During lockdown, I have learned that I am not alone. The cycling community have so many different platforms to stay connected, and If you have a problem - help is close by. It’s Ironic that I feel closer to the cycling community now than ever before.
Back to ‘the plateau’, I was struggling to get through one of my favourite sessions on Zwift - SST (Med). I’d usually get through this session without suffering… too much. Yes, it fucking hurts, but it’s doable. A good ‘mid-week opener’, I’d call it.
I was pushing my numbers up (very slightly) each week, until now. “Why am I barely able to get through the session?” “Have I flown too close to the sun?” (Turns out the sun has something to do with it.)
I looked at my ‘four pillars’ and how I could improve them:
Training & Competing
Nutrition & Hydration
Rest & Recovery
Health & Hygiene
Nothing was really working, but then Coach Deano Downing picked up on something I mentioned on my Instagram Story about overheating and stepped in to help:
Deano: No Fan? 😬😬😬🤦🏻♂️🤦🏻♂️🤦🏻♂️ your workouts will be so much more efficient with a Fan mate.
Me: Seriously, It killed me.
I went in feeling immortal and left feeling like a baby bird with a broken wing being chased by a fox.
Deano: 🤣🤣🤣🤣
Alice (Barnes) always struggled without a fan even in the winter and never bothered until I kept telling her…
A couple of other riders have bought fans in the last month after me keep telling them it makes a massive difference in keeping core temp down.
Honestly you will get big watts at lower HR. You will be flying 👍 👍 💨💨💨 Alice and Ollie Wood said they couldn’t believe the difference.
Now that summer is in full-swing ‘cracking the door open’ isn’t enough to keep my core temperature down. The heat was draining away my power mid-session.
After picking up a fan, I rode the Zwift SST Medium session with my heart rate 10-15bpm lower than before. It felt too easy.
“You cannot beat the experience of an ex-pro-rider-turned-coach. ”
📸 : Russ Ellis
Deano was even kind enough to share one of his favourite indoor sessions, here’s a download link if you’d like to try it yourself:
“Very rarely in a bunch race finish do you sprint from Z2 power. The speed and power ramps up over the last 3km.
This session is aimed at trying to replicate that power which gets harder and faster towards the line…and then you have to sprint off the back of it…”
WARM-UP
10:00 | Start 50%FTP and ramp up to 70%FTP
INTERVALS X4
1:30 @ 108%FTP
1:30 @ 113%FTP
1:30 @ 117%FTP
0:15 @ 150%FTP (Max Sprint)
5:00 @ 55%FTP (Recover)
COOL-DOWN
10:00 | Start at 63%FTP and ramp down to 43%FTP
I can’t wait to try this. Thanks, Deano.
Now I am ready to start the next week in lockdown with more ‘wind in my sails’. Let’s see If I can push through this plateau.
My point is: If you are struggling with something, reach out for help. Don’t suffer in silence.
Remember, you are part of the cycling community. Never be afraid to ask for help or advice, and always give time to someone looking for help. Do what you can for them at that moment, with the knowledge and resource you have available; even if it means introducing them to someone else who could help further.
Gareth.